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8 Foods to Soothe Acid Reflux and 7 Foods to Avoid

Do you experience acid reflux, GERD, or heartburn? These digestive disorders can cause discomfort and pain, but managing them through diet is possible. Here are 8 foods that can help soothe acid reflux and 7 foods you should steer clear of.

Foods That Help with Acid Reflux

  1. Oatmeal
    Oatmeal is an excellent source of fiber, helping to regulate digestion. Its low acidity makes it a perfect breakfast choice for those dealing with acid reflux.
  2. Ginger
    Ginger is known for its anti-inflammatory properties and can help calm an upset stomach. Incorporate fresh ginger into your meals or enjoy a cup of ginger tea.
  3. Almonds
    Almonds are rich in healthy fats and can help neutralize stomach acid. Snack on a handful of raw almonds or sprinkle them over oatmeal or yogurt.
  4. Melons
    Melons such as watermelon, cantaloupe, and honeydew are low in acid, making them soothing for an irritated esophagus. Enjoy a few slices as a snack or add them to a fruit salad.
  5. Leafy Greens
    Leafy greens like kale, spinach, and collard greens are high in fiber and aid in digestion. Their low acidity makes them ideal for meals aimed at reducing acid reflux.
  6. Bananas
    Bananas are a great source of potassium and can help neutralize stomach acid. They make an easy snack or can be added to oatmeal or yogurt.
  7. Fennel
    Fennel acts as a natural digestive aid and can reduce stomach inflammation. Add sliced fennel to salads or roast it as a side dish for a soothing effect.
  8. Whole Grains
    Whole grains like brown rice, quinoa, and whole wheat bread are fiber-rich and help regulate digestion. Their low acidity makes them suitable for people with acid reflux.

Foods to Avoid

  1. Citrus Fruits
    Citrus fruits like oranges, grapefruits, and lemons are high in acid, which can irritate the esophagus. If you crave citrus, try diluting fresh lemon or lime juice in water.
  2. Tomatoes
    Tomatoes are another acidic food that can aggravate acid reflux. Use tomato sauce sparingly or opt for alternatives like pesto or olive oil and garlic.
  3. Chocolate
    Chocolate is a common trigger for acid reflux, as it can relax the lower esophageal sphincter (LES), allowing stomach acid to rise into the esophagus.
  4. Fried Foods
    Fried foods like french fries and fried chicken are high in fat, which can trigger acid reflux. Consider baking or grilling as healthier alternatives.
  5. Spicy Foods
    Spicy foods, such as chili peppers and hot sauce, can irritate the esophagus and trigger acid reflux. If you enjoy spice, try milder options like ginger or cinnamon instead.
  6. Carbonated Beverages
    Carbonated drinks like soda and sparkling water can increase stomach pressure, aggravating acid reflux. Stick to still water or herbal tea to stay hydrated without the risk.
  7. Alcohol
    Alcohol can relax the LES and boost stomach acid production, making it a frequent trigger for acid reflux. If you choose to drink, do so in moderation and avoid drinking on an empty stomach.

By incorporating these soothing foods into your diet and avoiding triggers, you can better manage acid reflux and enjoy more comfortable digestion. Always consult with a healthcare professional for personalized dietary advice.

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